How to Lose Weight by Blasting Fat Away

Are you sick of your spare tire? Want to shed fat to look good? Inside you will find the only scientifically proven way to lose FAT! Its safe, easy, and effective. What more can you ask for?

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• A Smaller pair of pants
• Motivation
• Scale
• Measuring Tape

1. First thing is first, if you want to lose FAT you need to learn the difference between fat and weight. You can lose 'weight' by sitting in a sauna, but you will still have your spare tire and love handles when you get out. Losing fat is more complex and requires a little more effort.

2. Second, you need to get ready. Are you willing to make sacrifices and/or changes? If not, you should take a step back and wait until you are ready to lose your extra fat. If you are ready, get your scale out, get ready to count, and be ready to plan ahead.

3. Third, step on your scale and measure your height. Once you know your 'weight' you need to bust out those math skills and input them here:
   
   Men: Daily Calorie Needs = 66 + (13.7 X Weight in Kilograms) + (5 X Height in cms) - (6.8 X Age)
   
   Women: DCN's = 665 + (9.6 X Weight in Kilograms) + (1.8 X Height in cms) - (4.7 X Age)
   
   Your Age should be in years. One foot = 12 inches; 1 inch = 2.54 cms.
   
   Example:
   
   Man -
   
   66 +(13.7 X 220 lbs OR 100 Kgs) + (5 X 6 feet, OR 72 inches/182.88 cms) - (6.8 X 18)
   
   66 + (1370) + (914.4) - (122.4) = 2228. So, a 220 lb man who is 6 feet tall burns 2228 calories a day, reguardless of activity.

4. Next, subtract a desired calorie number from your total. The more you cut the more weight you will lose but it also becomes more challenging to stick with the program. With the above example, if you cut 1000 calories you will lose 1/2 of what you should eat! But 500 is more realistic, which is like cutting a McDonalds Double Cheeseburger.
   
   Science Time. Each pound of fat is ABOUT 3500 calories. Some people need to cut 3000, other 4000. If you cut 3500 calories a day, off of diet alone, you should lose a pound of fat a week.

5. What to do with these calories? Divide them among three to six meals. The more frequently you eat, the faster your motabolism goes. Still, you can stick with three. Any less will slow your motab down. Just eat frequently enough to not go hungry. Just remember to plan ahead. If you can eat 1500, split it among three meals, you can have 500 calories. Or about seven oz of grilled chicken and 25 oz of green beans; Or an english muffin with four tablespoons of peanut butter; Or Six extra large eggs.
   
   The point is, you can have diversity, just plan ahead. Use an online site which counts calories or lists calories of food and keep track.

6. Next is exercise. At this point you know how much you burn at rest. Every other activity is like burning pure fat! I advise not counting this in with your calories because you will not do the same thing daily, and its better to have freedom of activity so you will stick with doing something. Additionally, if you dont lose as much weight as you figure out after running five miles, you will feel lose your drive to keep going. To avoid this, just stick with the numbers which is the only proven method!

7. Step number seven. At this point you have figured out how many calories you can have, split them up, got an idea for exercise, and are ready to diet. Step seven is the step of the little things. Tips? No. Because you need this information to do this long term.
   
   Eat food you enjoy. McDonalds will not kill you, as long as its within your calories. Have a 'cheat' meal about every five days. Mixing up your calories helps your motabolism shifting and going. You can up your calories by 500 which could slow fat loss down a bit but it will prevent you from hitting a fat loss wall. Drink a gallon of water a day. It flushs fat, increases muscle and helps you feel full. Last note is to fit in weight lifting or resistance training. It helps you keep your muscle so all you lose is fat.

Tips & Warnings

• Drink your water at an 'ice' cold temp, as it increases your motabolism.
• Plan your meals out before hand.
• Write down what you eat if you have an issue remembering calories.
• Use your mirror, how you look and feel over the scale, as your goal is to lose fat.
• Muscle is denser than fat, so if you gain muscle the scale may go up.
• Stick with this. Losing fat is fast at first and slows down.
• You can use 'Fat Burners' only after you have your diet and exercise in check.
• Fat Burners can have bad side effects, so do your homework!
• Some foods are superior for fat loss. Such as nuts, yogurt, and oatmeal. Fill up!
• Eating after 6pm can lead to fat gain as your motabolism slows during the night.
• To preserve muscle, have a diet higher in protien than in fat and carbs.
• When you lose fat enough, you can cycle carbs to speed up results.
• Carb cycling is changing how many carbs you eat, from low to high carb days.
• A good diet is 40% protien, 40% carbs, 20% fat.
• 1 gram of fat is 9 calories, of protien is 4 and the same for carbs.
• Use Protien powder to get enough protien, replace a meal or to get a midnight snack!
• Whey protien is asorbed fast, Casein is slow, and blends are released.
• Whey is used post/pre workout and when you wake up.
• Casein is before you go to bed to keep muscle.
• Blends are anytime which can keep you full longer.
• 'Negative Calorie' foods like celery still have calories, but are so few it almost doesnt count.
• Celery has less than 10 calories per stalk, so its a perfect snack to fill up on.
• Its always best to cook at home, as you know how food is cooked.
• 'Healthy' options from fast food places can be WORSE and normally are.
• Never drink your calories, so cut out soda!
• Eat sitting down, not at your computer or driving, as you will connect activities with eating.
• Skip the sauce! Calories are hiding in dressing, sauce, and butter.
• Use music to get you through workouts.
• Find a sport you enjoy to be your exercise.
• Yes, Bowling can count as your sport as long as you skip the beer.
• I can go on forevor, but, it up to you to pick up other tips from trial and error!
• Dont become obsessed!
• Stop your diet if you experience health complications.
• Diet can cause ISA (Increased sex appeal)
• Losing a large amount of fat can be unhealthy, so consult your doctor frequently.

Resources

• Your Math Helper.
• Your Calorie Counter.